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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Chest
- Equipment
- Bodyweight
Chest Dip on Bench
4 steps Updated 29/08/2026
Chest Dip on Bench is a bodyweight exercise targeting Chest (Pectoralis Major).
Step by step
How to perform it
- Sit on the edge of a bench with your hands placed next to your hips, gripping the edge of the bench.
- Extend your legs out in front of you with your heels on the floor and your legs straight.
- Slide your hips off the bench and lower your body by bending your elbows until they form a 90-degree angle, leaning your chest slightly forward to engage your chest muscles.
- Push through your palms to extend your elbows and lift your body back up to the starting position. Repeat for the desired number of repetitions.
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Variations and related exercises
3 Leg Chatarunga Pose
Above Head Chest Stretch
Alternate Punching
Archer Push Up
Last updated: 29/08/2026
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Chest Dip on Bench
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